Abdominal muscles
Abdominal muscles - a group of muscles located in the abdominal cavity and providing protection to the vital organs located in it.
Abdominal muscle structure
Among the group of abdominal muscles are:
- The rectus abdominis muscle attached to the xiphoid process of the sternum, the cartilage of the V-VII ribs and to the pubic bone. It is a long muscle that belongs to the anterior wall of the abdominal cavity. The muscle fibers of the rectus abdominis muscle are interrupted by several transverse bridges of tendons, which contribute to the formation of "cubes" of the press on the abdomen;
- The transverse abdominal muscle, attached to the lateral third of the inguinal ligament and the iliac crest;
- The internal oblique muscle of the abdomen, located deeply enough and attached to the iliac crest and cartilage of the lower ribs;
- The external oblique muscle of the abdomen, located directly under the skin and attached to the iliac crest, the pubic symphysis and the outer surface of the V-XII ribs.
The white line of the abdomen is a tendon strip that connects the rectus abdominis muscles. It begins with the xiphoid process of the sternum and ends with the pubic symphysis. The white line in its upper part is rather wide and at the level of the navel is from 2 to 2.5 cm. Below the umbilical region, it narrows and thickens in the anteroposterior direction.
The umbilical ring, made up of scar tissue, is located almost in the middle of the white line and connects to the skin of the navel.
The light color of the white line of the abdomen is primarily due to the poverty of the blood vessels, which is used when it is necessary to carry out operations on the abdominal cavity, for example, a cesarean section.
Abdominal muscle function
The abdominal muscles support the organs located in the abdominal cavity. By narrowing the abdominal cavity and forming the so-called abdominal press, the abdominal muscles put pressure on the internal organs that are enclosed in it. It manifests itself during coughing, vomiting, urination, bowel movements, and childbirth. In addition to this muscle group, the diaphragm is involved in the protection of the abdominal organs.
The abdominal muscles are also involved in respiratory movements, pulling the ribs downward, which facilitates exhalation.
In addition, the functions of each of the abdominal muscles can be distinguished:
- The external oblique muscles of the abdomen are used when the body bends forward, as well as when turning. They also take part in lifting and carrying heavy objects. These muscles are in constant activity, keeping the body upright;
- The internal oblique muscles are involved in flexion of the spine, and together with the external oblique muscles are needed to rotate the body and lower the ribs;
- The rectus muscles are necessary for flexion of the spine, since they are antagonists of the muscles that extend it.
Strengthening the abdominal muscles
The abdominal muscles perform many functions, so it is recommended to keep them in good shape.
Exercises for the abdominal muscles can be chosen independently or follow specific systems designed to strengthen the abdominal muscles. To achieve the maximum effect of exercises for the abdominal muscles, it is recommended to do exercises regularly.
Strengthening the abdominal muscles after childbirth should be started with caution, since the relaxation of this muscle group can easily cause injury, including a hernia of the white line of the abdomen. It should be remembered that intensive training to strengthen the abdominal muscles after childbirth can be carried out no earlier than six months after them.
As a rule, after intense workouts, the abdominal muscles ache due to the release of lactic acid. The pain usually goes away on its own after a few days. To avoid or reduce pain in the abdominal muscles, you should:
- Exercise regularly, gradually increasing the load on this muscle group;
- Before starting an intense workout, the muscles should be warmed up for at least 15 minutes to prepare them for the load;
- After training, stretch the muscles that have undergone strong tension, for which it is recommended to do stretching exercises. Alternatively, you can take a warm salt bath or use a warming ointment, which should be rubbed lightly into the painful areas.
Abdominal muscles hurt not only from intense training, but also from performing unusual physical work, which causes prolonged tension of this muscle group. In order to reduce pain in this case, as a rule, it is enough to take a hot bath or go to a bath.
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